FRIDAY 9.20.19


FRIDAY 9.20.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Banded Shoulder Distraction

Barbell Warm-Up

1: Metcon (Weight)

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch

We completed a similar complex last Saturday, 9.14.19 in the power variation

Today, using the same percentages, we move into a full squat

Complete all 4 reps without letting go of the bar

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Sets: 50-55-60-60-60% 1RM Snatch

2: Metcon (Weight)

Gymnastic Skill +Snatch

On the 1:30 x 7 Sets:

3 Toes to Bar

2 Bar Muscle-ups

1 Hang Squat Snatch

1 Squat Snatch

Combining gymnastics and weightlifting in this ‘on the clock’ skill work

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00

The gymnastics rep numbers should be something you can complete unbroken every round

You can break between each movement to maintain quality

For example, you don’t have to go right from the last toes to bar into the first bar muscle-up or the hang squat snatch into the squat snatch

Percentages are Based off your 1RM Snatch:

Set #1: 65%

Set #2: 70%

Set #3: 72%

Set #4: 74%

Set #5: 76%

Set #6: 78%

Set #7: 80%

MC: “Air Conditioning” (Time)

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (70’s/50’s)

20 Wallballs (20/14)

20/15 Calorie Row

Looking to push the pace in this interval conditioning piece

Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round

Your score is the slowest of the 4 rounds

Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00

Touch one head of the bell to the ground on the Double Dumbbell Deadlifts

EC: Metcon (AMRAP – Reps)


Handstand Push-up Stamina

4 Supersets:

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups

Rest 1:30 Between Sets

This handstand push-up stamina piece is all about maintaining a similar number across the four rounds

After the four rounds are complete, your score will be the lowest of your four scores – which is your total strict handstand push-ups for the round

For the weighted AbMat Sit-ups:

Anchor your feet with dumbbells

Hold a dumbbell high up on your chest

Don’t let it slide down, as that makes the movement significantly easier

Use the same weight across the board – one you can complete the 15 reps straight without stopping